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2015-02-05 3:38 PM
in reply to: Mtylersinclair

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Subject: RE: 13 Week Sprint Training Plan Group
Wow this thread has been resurrected quite a bit.

To answer your questions, pending the contributions of more knowledgeable/experienced folks:

Originally posted by Mtylersinclair
What are the big differences in swimming in a pool and open water?


#1 difference (in my opinion) is sighting. In a pool you can use the lines on the bottom and/or the lane dividers to keep you going straight. In open water you need to periodically pop your head up and look ahead to make sure you're heading in the right right direction.

You also get waves and currents to contend with in open water, in addition to it being colder. And of course bodily contact with other swimmers.

Originally posted by Mtylersinclair
My other question is what pace should I be swimming at during training?


As fast as you can. You don't get fast by swimming slow. As you approach your race you can start to work on longer intervals at race pace, but prior to that you should be doing short repeats as fast as you can do them while still being consistent (like sets of 20x25 or 10x50).
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2015-02-06 8:18 PM
in reply to: Tri Take Me Away

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Subject: RE: 13 Week Sprint Training Plan Group
Newbie here just getting started. Training for a half marthon in April, then the VineMan Spring Tri in May! Need advice on training, gear, etc. Thanks!!
2015-02-07 3:37 AM
in reply to: cthigpen

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Subject: RE: 13 Week Sprint Training Plan Group
Hi,
Welcome.
I wanted to say hello because Im training for my second, triathlon in May and a 10k in April.(Rock Hall Sprint Tri and the Clydes 10k in Columbia, MD.) I wanted to reach out to you and introduce myself. I was in great shape and completed the DC tri and Marine Corp Marathon and a number of marathons, half marathons, 10 milers and trail runs from 20011 to 2013; but then work and life got in the way, my diet went to crap and I quickly got out of shape and could not find the time to work out anymore. Well anyway Im back at it and harder than ever. The gear that I have found to be awesome, are Asics for running, I like the Gel-Noosas but I find Asics to be an awsome running shoe in general. My bike is a Trek Equinox7 and I love it, a little stiff but still awesome for a newbie like me...lets see, I use a Nineteen long sleve wet suit and a NeoSport vest both which I have found to be more than adequate.... and finally Speedo goggles and swim apparel seems to work just fine for me. Im a decent size guy of 210 to 220 when Im fit and up to 260 at my worst most inactive times.

Being fit is awesome, to be a triathlet is awesome, in fact to be a marathoner is awesome too. Enjoy!
2015-02-18 9:58 AM
in reply to: cthigpen


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Subject: RE: 13 Week Sprint Training Plan Group
The good thing is about training for the half is that your endurance will be fine for a sprint. My only advice would be to get in the pool to get your swim technique down at least twice a week (more if you can swing it). Form in the pool translates directly into speed in the water. I was in the same position you were in when I did my first tri - I was in the middle of training for a half marathon. I was always a strong swimmer, but the open water kind of killed me on race day. I ended up on my back a lot due to not being used to swimming in a pack and sighting in the choppy water.

Gear: If you're doing a pool tri then regular goggles will work - if you're going to be in open water, I would suggest open water goggles like aquasphere or something similar. As you're going to be in the water in May, you shouldn't need a wetsuit. I used a pearl izumi pair of tri shorts and a quicksilver surf/swim shirt for a September race and it worked fine for me - check the water temp and the race website for their suggestions. With the tri shorts I was able to change shirts quickly and throw my helmet, shoes, gloves, and sunglasses on fairly quickly. This year I'm upping for a tri suit just to make less movements in the transition area. Quick laces are great too - keeps you from avoiding having to tie your shoes with wet hands. I didn't need any water on the bike, but I suggest having a road bike pump on your frame for emergencies (along with a spare tie and changing tool).

Hope this helps!
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2015-02-18 10:08 AM
in reply to: Tri Take Me Away


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Subject: RE: 13 Week Sprint Training Plan Group
Intros -

40 y/o former Marine got out in 2006 - ran my first half marathon in 2010, first full (MCM) in 2011 - first tri in 2012, and this year I'm doing the Kinetic Sprint in May and then the Giant Acorn International in September.

My happy paces are running: 8-8:30/mile; 1:40-1:50/100yds swim, and about a 7/8 Mph bike (average - and to be honest I haven't been on a bike in a while as I deploy a LOT! lol)

I usually am in the pool at Sport and Health in Woodbridge (look for the huge back tattoo), or on the bike there (too cold for road right now). I also run most of my time out on PW parkway out past Apollo Road. If you see me (I'm the guy with the beard right now) - please say hi. I love the family that is triathletes so much more so than when I was just straight running. My ADD gets the better of me to do nothing but run all the time. When I'm not training for distance, I'm usually in the gym doing strength training.

I hope to see you all on the course!
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2015-02-18 10:15 AM
in reply to: 0


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Subject: RE: 13 Week Sprint Training Plan Group
Originally posted by bmmiles14

New to Triathlon Program,

I live in Bowie Maryland and recently joined La Fitness..Looking for people to workout with.

Really need help swimming/training..

I can bike for 1 hour at a 15 mph pace and also jog for 30 mins at a 9:00 pace

I suck at swimming and need the most help their.

If there is a workout club to join i would be very interested.


Thanks,

Mike




Hey Mike - you might want to check this book out: http://www.amazon.com/Swim-Workouts-Triathletes-Practical-Endurance...
It has translated so much for me in swimming coming from being a beginner - it's great at explaining not only the workouts, but the language. There's also different plans for different distances in there.

Edited by DLBoatman 2015-02-18 10:16 AM
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2015-02-20 10:14 AM
in reply to: Tri Take Me Away


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Subject: RE: 13 Week Sprint Training Plan Group
HI Everyone,

Super excited and nervous for my first tri in June. Currently I go to spinning classes for 1 hour and do very well 3x week, I run at an 8 min pace and swimming I do ok but in need of more practices. What I need is advice and love to read others responses as it answers my questions! I was going to ask about the gear but someone else did . How can I improve my swim time? I am planning on following the 13 week sprint training and going to give it a try. Any good advice for beginners on how to kick start all this?

Thanks,

Mara
2015-06-09 3:43 PM
in reply to: SenatorClayDavis


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Subject: RE: 13 Week Sprint Training Plan Group
Thank you. This response was helpful to me also.
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